Inflammation reduction strategies -
Gut inflammation can be caused by internal or external factors. People can reduce it by employing strategies like eating an anti-inflammatory diet, taking probiotics, and reducing stress. The symptoms of gut inflammation differ for each person, and early diagnosis is critical to prevent the risk of complications and disease progression.
It is also important to identify the root cause of gut inflammation, if possible, as it can help a person address the cause. For example, if a medication they are taking is causing inflammation, they can speak with a doctor about trying an alternative. The regular consumption of nutrient-dense foods can help reduce gut inflammation.
Many experts recommend a Mediterranean-style diet for gut health. This includes green leafy vegetables , nuts, and berries which contain polyphenols that have antioxidant and anti-inflammatory properties. Also, healthy fats such as olive oil have been shown to possess anti-inflammatory effects.
In addition to eating these whole foods, reducing the intake of foods containing refined sugars and saturated fats is essential because of their pro-inflammatory capacities.
To optimize gut health, an individual can benefit from increasing anti-inflammatory foods and decreasing pro-inflammatory ones. Probiotics can produce multiple beneficial effects in the gut, but there is no conclusive research evidence to explain how these effects occur.
However, medical experts have proposed some theories. One study says that probiotics promote a healthy gut environment which enhances the growth of beneficial gut bacteria. Probiotics strengthen the gut lining barrier and help prevent intestinal leakage, which reduces microbial invasion that causes gut inflammation.
Individuals exposed to stress are at an increased risk of gut inflammation in different ways. Stress can alter the gut bacteria balance and trigger the growth of unhealthy gut bacteria. These harmful gut bacteria can release toxins that stimulate gut inflammation.
Also, stress may contribute to unhealthy eating behaviors as a coping mechanism in some people. Some people may eat processed, pro-inflammatory foods that can worsen gut inflammation. Therefore, it is crucial to decrease stress levels through regular practice of relaxation techniques such as yoga , meditation , and deep breathing.
Additionally, the severity of the inflammation and the type of inflammatory gut disease can impact the symptoms. The following are typical signs of gut inflammation:.
Internal and external factors that alter the gut bacteria balance and the intestinal barrier can induce gut inflammation. The following are some of the possible triggers of gut inflammation:. To prevent the worsening of symptoms or disease progression, individuals with medical conditions or exposure to external factors that put them at risk of gut inflammation will benefit from contacting a doctor early.
Generally, abdominal symptoms that increase in severity and do not go away on their own require examination from a doctor. Individuals with symptoms such as severe abdominal pain or persistent vomiting may require further clinical evaluation for accurate diagnosis.
People with unexplained changes in bowel habits and abdominal symptoms that interfere with their daily routines should also contact a doctor. Gut inflammation occurs due to multiple factors. Individuals who consume pro-inflammatory foods, such as refined foods, and exposure to stress are typically more vulnerable to gut inflammation.
The regular intake of fruits and vegetables containing polyphenols has been shown to possess anti-inflammatory properties. Also, consuming probiotics may help restore the gut bacteria balance and modulate the inflammatory response in the gut.
The gut microbiome affects many aspects of human health, and the foods people eat can have a huge impact on the bacteria in their gut. Learn about the…. The gut is home to trillions of microorganisms. Many of these are beneficial to overall health.
In this article, learn how to promote the growth of…. Say you catch a virus or sprain your ankle in a game of touch football. Your immune system rallies by sending out inflammatory cells and cytokines—small proteins that call more immune cells into action—to trap that virus or heal your damaged tissue.
As they help your body heal, these cells trigger pain, redness, and swelling. This type of inflammation is called short-term or acute inflammation. This is chronic or long-term inflammation, and it can last for months, even years 1 , setting in motion a cascade of chemical reactions that can destroy healthy organs and tissue and lead to disease.
Chronic inflammation is stealthier and can make itself known across your entire body. Some of the biggest red flags that you may be battling chronic inflammation include: 1.
The quickest way to reduce inflammation fast so you can heal faster and live longer? Make smart lifestyle changes to your diet, exercise routine, and stress levels.
One of the easiest ways to tamp down inflammation is to eat compounds that tame inflammatory fires. Two to focus on: antioxidants and omega-3 fatty acids.
Omega-3s—found in fatty salt-water swimmers like salmon, tuna, and mackerel—also help fight inflammation, says Susan Greene , ACE-certified Personal Trainer, Health Coach, and Nutrition Specialist.
Feel free to sautee away with extra virgin olive oil EVOO. Oleocanthal—a phenolic compound found in EVOO—has been found to contain similar anti-inflammatory properties and potency to ibuprofen. Oleocanthal has been reported to help reduce inflammation in diseases including joint-degenerative disease, neurodegenerative disease, and some cancers 2.
Bonus: EVOO may also help boost your T levels : one study found a 17 percent increase in testosterone levels and a 43 percent increase in Luteinizing hormone after three weeks of consuming EVOO 3. On average, men consume 19 teaspoons of added sugar per day, typically in sodas, energy drinks, sweetened fruit-flavored beverages, and sports drinks.
Consumption of sugar-sweetened beverages was associated with some adverse changes in inflammatory factors in a study published in the journal Circulation 4.
And in other studies, added sugar has been found to be a trigger for low-grade inflammation 5 , 6. Excess calories from added sugars can also pack on extra pounds, and weight gain and obesity have been associated with chronic inflammation.
Drinking too much alcohol causes your liver to work in overdrive, says Bradley. This is considered moderate drinking.
Heavy drinking can be interpreted as anything above these references. Low impact cardio, like using the elliptical or recumbent bike, is especially good at flushing out inflammatory toxins, says Greene. Plus, keeping your muscles moving prevents inflammation from building up by triggering your sympathetic nervous system to increase blood flow and oxygen, Greene says.
A single minute session of moderate training stimulated an anti-inflammatory immune response, according to a small study published in the journal Brain, Behavior, and Immunity 7 , suggesting exercise may be one way to help treat chronic inflammation.
One theory why: when you sleep, your blood pressure drops and your blood vessels relax. Without proper shut-eye, your blood pressure stays high, which can turn on cells in your blood vessels that trigger inflammation.
Researchers also found chronic inflammation as a middle man between poor sleep and hardened blood vessels, increasing your risk of heart disease. A few others: experimental studies suggest that sleep loss may elevate concentrations of proinflammatory cytokines.
Fragmented slumber may also alter the way your body responds to stress, and a wonky stress response can also be tied to inflammation more on that below. Your goal: Log 7 to 8 hours per night by maintaining a regular sleep routine.
Small spurts of cortisol boost your immune system by limiting inflammation. But ongoing long-term stress ushers in more inflammation, says Greene. Drinking enough H20 helps your body flush out inflammatory toxins and keeps your immune cells functioning properly to fight chronic inflammation, Greene says.
You should aim to drink half your bodyweight in ounces per day, Greene says. Quercetin is a flavonoid with antioxidant properties.
Flavonoids are compounds found naturally, for example, in many fruits and vegetables. Flavonoids, like quercetin, are plant pigment that give fruits and veggies their color. A study published in the Journal of Inflammation Research found quercetin may also improve insulin resistance which is closely linked to chronic low-grade inflammation 9.
Reducing inflammation in your body fast starts with lifestyle changes centered around your diet, exercise routine, stress management, and getting enough sleep. Eat right with a focus on anti-inflammatory foods, sleep for 7 to 8 hours, workout out with moderate intensity for at least 30 mi nutes per day, and reduce stress, Baer says.
It takes weeks to months of diligent lifestyle changes to undo inflammation. You have to take into account a host of factors including your age, gender, activity level, stress level, and the amount of sleep you get each night. Inflammation Is Behind Everything From Erectile Dysfunction to Heart Disease.
By Austin Letorney December 18, Start by adopting these inflammation-reducing strategies ASAP. What is Inflammation? Some of the biggest red flags that you may be battling chronic inflammation include: 1 Body pain, joint stiffness, and muscle aches and pain Chronic fatigue Insomnia Depression and anxiety Gastrointestinal issues like constipation, diarrhea, and acid reflux Weight gain, or loss Frequent infections How to Reduce Inflammation in the Body Fast The quickest way to reduce inflammation fast so you can heal faster and live longer?
Eat Anti-inflammatory Foods One of the easiest ways to tamp down inflammation is to eat compounds that tame inflammatory fires.
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